Description : The following corrective training methods can be used to develop the trapezius muscles of the chest and back and the rhomboids of the shoulders and back in a targeted manner. Because these muscles originate from the back of all cervical and thoracic vertebrae on the spine, when the distal ends of these muscles are fixed and the muscles on both sides contract and exert force at the same time, the increased thoracic kyphosis can be reduced. Over time, the excess enlargement can be reduced to the normal range, and people will no longer have a hunchback. In addition, don’t forget to keep your chest straight, your abdomen and your waist straight.

The main causes of hunchback are: weak and flabby back muscles and failure to maintain correct body posture, resulting in kyphosis of the thoracic spine and deformity. The self-correction training method is:

1. Lie on your back, raise your head and lift your chest. Lie on your back on the mat, straighten your knees and bend your elbows. Use the support of your neck, elbows, and buttocks to lift your chest and back upward into a small bridge shape. Pause for 3 to 4 seconds, relax your neck and elbows, and form straight knees. Lying down. Inhale when you raise your chest and back, and exhale when you return it. Repeat 10 to 15 times for a total of 4 groups.

2. Lie prone with head and chest straight. Lie prone on the mat, put your hands behind your head, straighten your legs, and fix your feet. Then inhale, lift your chest and lift your head off the ground, lift your head and chest, and pause for 2 to 4 seconds. Then exhale again and relax again. Repeat 10 to 15 times for a total of 4 groups.

3. Lie prone and rise from both ends. Lie prone on the mat, put your arms straight by your side, then inhale, lift your head, chest and legs upward at the same time, so that your body is in a back arch, and pause for 3 to 4 seconds. Exhale again and relax again. Repeat 10 to 15 times for a total of 4 groups.

4. Sit with your torso straight. Sit on a chair with your back straight and close to the back of the chair. After sitting firmly, inhale immediately, raise your head fully, straighten your arms upwards and backwards, turn your palms and turn your shoulders, and pause for 3 to 5 seconds. Then exhale and return to an upright sitting position. Repeat 15 to 20 times for a total of 4 groups.

Five. Sit on your knees and straighten your chest and abdomen. Kneel down on the mat with your feet together, hold your ankles (near the ankle joints) with your straight arms, and use your hands as support.Hold on, move upward, lift your chest and abdomen, stretch your waist and hips, and raise your head back, and breathe naturally. Repeat 15 to 20 times for a total of 4 groups.

6. Horizontal bar hanging. Hold the horizontal bar with both hands and hang your body. Then lean back, look at the bar with both eyes, pause for 4 to 8 seconds, repeat 10 to 15 times, and do 4 groups.

7. Behind-the-neck press. Stand with your feet open, hold the barbell with both hands slightly wider than shoulder-width apart, place it behind your neck, straighten your chest, draw in your abdomen and tighten your waist, then inhale, lift the barbell forcefully toward the back and top of your neck until your arms are fully straightened behind and above your head. , pause for 2 to 3 seconds, exhale again, and slowly lower and restore. Repeat 10 to 12 times for a total of 4 groups.

8.Stand with straight arms to expand your chest. Stand naturally, with your feet shoulder-width apart, your chest tall, your abdomen tight, your waist tight, hold dumbbells in both hands, palms facing each other, straighten your arms and place them in front of your chest, then inhale, and lift the dumbbells steadily and evenly with both hands. Pull open to both sides so that your arms and shoulders are in a straight line, and pause for 2 to 3 seconds. Then exhale and slowly return. Repeat 10 to 12 times for a total of 4 groups.

9.Prone bird. Lie prone on a high bench, holding adjustable dumbbells with straight arms hanging in both hands (required to be higher than the ground), then inhale, lift your arms with force, and separate them to both sides, when the hands holding the dumbbells are higher than the shoulders and back After reaching the horizontal position, pause for 2 to 3 seconds. Then exhale, and then slowly lower to the recovery position. Repeat 10 to 12 times for a total of 4 groups.

10. Pull-ups with a wide grip behind the neck. Hold the horizontal bar with both hands and hang, then inhale, pull up to the back of the neck, and pause for 2 to 3 seconds. Then exhale again and slowly lower down to restore. When doing pull-ups, open your elbows back. Repeat 8 to 10 times for a total of 4 groups.